CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

5-7 Cat/Cow

10/10 Shoulder Dip + Rotation

5/5 WGL

BB Warm Up

3-5 Reps Each

Good Morning

High Pull

Muscle Clean

Low Hang Power Clean

Front Squat

Clean Complex

7-10 Sets

1 Pause Power Clean

1 Front

1 Hang Clean (power or squat)

18 Min Cap

Metcon (6 Rounds for time)

RX

E3M for 18 Min (6 rounds)

3 Power Clean 135/95lb

6 HSPU

10 Burpee Over Bar

RX+

E3M for 18 Min (6 rounds)

3 Power Clean 155/105lb

12 HSPU

10 Burpee Over Bar

Intermediate

E3M for 18 Min (6 rounds)

3 Power Clean 95/65lb

4 HSPU or 8 Pike HSPU

10 Burpee Over Bar

Scaled

E3M for 18 Min (6 rounds)

4 Hang Power Clean @light

8 Pike HSPU or L-Sit Press

8 Burpee

Modern Endurance

3 x 1K Run – 2 x 200m Run (5 Rounds for time)

3 Rounds

1k Run

then..

2 Rounds

200m Run

rest 1 Min between all runs